I've been a long-time lurker on these forums and have found a real wealth of information about nutrition but I was wondering how everyone here, when trying to lean out, deals with hunger? I know it's all about self-control but sometimes I wonder if the amount to which it bothers me means I'm drastically undereating.
I'm a 20-year old female and I play club soccer and train for powerlifting. I practice for 2.5 hours on Sundays, Mondays, Tuesdays and Thursdays lift on Mondays, Wednesdays and Fridays. If I get the time I go in to do some recovery work / work on flexibility 1-2 times per week.
I recently got my body fat taken (with skin calipers) and was pretty bummed out by the results, 28% body fat. I don't feel like I look that way and most everyone was surprised by the number. That last statement is just me trying to make myself feel better, so to be actually proactive I've been trying for the past month to control what I'm eating. I'm 5'8 and weigh 170-180, it really seems to vary on the day, though I do weigh myself at the same time everyday.
A day's eating usually looks something like:
Total Water: ~90 oz
Breakfast (8:00 AM) - 1 cup oats, mix with vanilla yogurt and 1tbsp peanut butter and banana OR 2 cups Bran Flakes with 1.5 cups skim milk and banana.
Snack (10:00) - Varies but often 6 Crackers w/ PB OR a protein bar, OR a handful of trail mix (Peanuts, Almonds, Raisins)
Lunch (12:00) - 6-inch Subway Sub on wheat bread w/ Roast Beef, Turkey, Ham, Green Peppers, Spinach, tomatoes, banana peppers, olives. Fruit, either apple or banana.
Post-Workout - Muscle Milk (I often have these because my friend's dad gives her these all the time and she doesn't drink them so I get them for free)
Dinner (8:00) - 1.5 cups Home-made healthy stir-fry, Chicken, rice, peppers, broccoli, carrots, teriyaki sauce.
I want to be done eating at this point, but I'm usually absolutely starving again in 30 minutes to an hour...or I'm just still hungry immediately after and I'll eat something shitty! This is a recurring theme through the day, I feel like I'm hungry 24/7 even after having just eaten and I'm preoccupied with thoughts of food.
I am losing body fat, which is nice, but I don't know how long I can keep it up. Another question, how do you guys measure the calories / macro breakdown of foods you make yourself (Such as my stir fry or other recipes I make)? I know I should invest in a scale.
I figure I need to just suck it up and deal with it; but what are some things that you all do to get through it? Thank you so much for any advice.